Daily Workout

  • Partner Fun

    The discomfort is much more bearable with your partner cheering you on!

    Tomorrow is our community partner workout, so come join us!!

    13 October

    12 minute AMRAP:

    20 Power Snatches 95/65

    40 HSPU's 

    60 WBS 30/20

  • The Long Haul

    Thursdays are for the Grind and today did not disappoint!

    12 October

    Skill/Strength
    4 x 10 Clean Grip Deadlift
    Increase Wt and Complete reps unbroken

    Strict Press
    10 x 60%
    5 x 75%
    3 x 80%
    3 x 90%

    Work Capacity
    For Time:
    200 Ft Overhead Walking Lunge
    *Every Time bar is dropped complete 10 KBS 70/55

  • Keeping It Spicey

    Here at AON we always like to add a bit of spice! So what could make wallballs even spicier? How about adding 2 feet to the target height-🌶

    10 October

    Grind
    In Teams of 2
    100 cal Row
    100 Box Jump Overs
    100 Power Cleans 155/105
    100 Bar Facing Burpees

  • Never Stop

    Never stop chasing your goals!! It may take 1 month to achieve it, it may takes 6 months, it may take years but hard work ALWAYS produces results!

    Stick with it!!!

    10 October

    Skill/Strength
    Front Squat
    10 x 60%
    5 x 75%
    3 x 80%
    3 x 90%
    1 x 95%

    Work Capacity
    EMOM for 3 min
    5-7 Strict HDPU
    Then
    EMOM Alt for 10min
    10 STO 95/65
    12 Wallball Shots (12 ft/11ft)

  • Post Featured Image

    Member of the Month

    Please give a big congratulations to our member of the month, Monica!  Since joining AON Monica has made huge gains and we are so proud of her.  Keep up the great work Monica!

    Tell us about yourself:

    I am 40 years old.  I am married with 2 kids great kids, Mason and Parker.  I'm a hairstylist here in Waxahachie.

    What has been your experience at ANSC?:

    I love it!!!! I couldn’t imagine a better gym to call home. 

    What is your favorite moment/workout?:

     Any time I have hit a PR or learned something new. FINALLY performing butterfly pull-ups consistently has been my most recent victory. 

    What is your most embarrassing moment?:

    Any of my many fails. They never seem to go down gracefully. But that’s just part of it!

    Great job Monica!

  • Get Deliberate

    Let's get deliberate in making ourselves better!

    9 October

    Skill/Strength
    3 x 3 Sets
    Behind the Neck Snatch Grip Press

    3x3 Snatch Balance

    6 Sets
    Hang Power Snatch + Hang Snatch

    Work Capacity
    4 Sets
    Every 2:30 min
    Run 300m or Row 300m
    5 Power Snatches 135/95

  • Saturday Workout

    You guys should be proud of the work you put in this week!!

    New moves and heavy weight for reps!!

    Finish off the week with a fun partner workout tomorrow at 9am!

    6 October

    Teams of 2

    3 rounds
    10 ttb
    20 power snatches 95/65
    30 wbs 30/20

    Then

    30-20-10

    C2b pullups
    Hspu

    Then

    200 cal row

  • No Obstacles

    No obstacle will stop us from achieving our goals!

    5 October

    Skill/Strength
    3x For Time w/8 min cap for each

    1. 30 Front Squats for Time 155/105 (Every time bar is dropped perform 5 Burpee over bar)

    2. 35 HDPU (every min until finish do 5 Pullups)

    3. 10 STO 95/65....15 Hand Release Pushups....10 STO 95/65

  • Building Strength

    It takes a month to build an engine and years to build strength, that's why we make it a daily focus!

    4 October

    Skill/Strength

    Grind

    30 minute alternating EMOM

    Row 15/11 cals
    10 goblet squats 70/55
    8 burpee jump over yoke/jerk blocks
    Run 100m
    Rest

  • A State of Mind

    Weakness is a state of mind.

    3 October

    Every minute, on the minute, for 12 minutes:
    Hang Clean x 1 rep
    Loading per minute:
    1&2 = 60%
    3&4 = 65%
    5&6 = 70%
    7&8 = 75%
    9&10 = 80%
    11&12 = 85%

    Work Capacity
    Every 2 min for 10 min
    5 Hang Cleans 115/75
    10 Pullups
    35 Double Unders/70 Singles

  • Find It

    Find it!!

    2 October

    Skill/Strength
    Back Squat
    *Set 1 - 5 reps @ 70-75%
    *Set 2 - 3 reps @ 75-80%
    *Set 3 - 1 rep @ 80-85%
    *Set 4 - 5 reps @ 75-80%
    *Set 5 - 3 reps @ 80-85%
    *Set 6 - 1 rep @ 85-90%
    Rest 2-3 minutes between sets.

    Every Min on the Min for 4 min
    5-7 Strict HDPU
    Right in
    Every Min on the Min for 4 min
    8-10 TTB

    Work Capacity
    2 Rounds for Time
    2 Rope Climbs
    17 Power Cleans 135/95
    17 Deadlifts 135/95 (Unbroken)

  • No Rest

    There's no rest for those who want it!

    28 September

    Skill/Strength
    Five sets of:
    2-Position Power Snatch
    (mid-thigh, floor)
    Rest as needed

    Five sets of:
    Front Squat x 1 rep
    * Set 1 – 65%
    * Set 2 – 75%
    * Set 3 – 85%
    * Set 4 – 90%
    * Set 5 – 95%
    Rest as needed

    For time:
    50 Burpees
    30 Barbell (45/35) Step Overs 24/20
    10 Box Jump Overs 30/24

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